Thursday, February 04, 2016

Vegan 5 Bean Chili - A Heathy And Inexpensive Meal For A Super Bowl Crowd

Feed a crowd with this delicious pot of chili.

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Feeding a Crowd
Whether you are having a party on Sunday to watch the Panthers play the Broncos, or just getting together with friends to watch the commercials or Lady Gaga sing the national anthem and watch Coldplay perform the halftime show, you may be preparing to feed a crowd. Here's a dish that doesn't hurt your wallet or your waistline. And, it's incredibly simple and quick to make.

After preparing a big pot of this 5-bean chili, you can stretch it even further by serving it on a bed of rice or quinoa. Being Italian, my favorite way is to stir it into a big bowl of fusilli pasta topped with Go Veg parmesan topping. Or make a bunch of baked potatoes and serve it over a split potato topped with vegan sour cream and grated cheddar or jack style cheese. But first, let's make the chili!

Canned Beans
I usually make my beans from scratch to avoid the BPA (bisphenol-A) linings in most canned beans. But today you can find lots of organic beans with non-BPA linings in your health food store or in Whole Foods Market. Besides, it's a lot easier to use cans when you are using 5 different types of beans.

Feel free to select different beans but always try to find ones with a BPA-free lining. BPA is an industrial chemical that is an endocrine disruptor and is linked to an increased risk of infertility, obesity, breast and other cancers. 

Corn Tortillas
I use corn tortillas to thicken the chili. It's easier than adding masa harina (corn flour.) If you buy organic corn tortillas, it will guarantee that they are GMO free!

Organic always means Non-GMO!

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5-Bean Chili
Vegan, Dairy Free, Gluten Free
[makes 8 servings]

1 tablespoon extra virgin olive oil or non-GMO canola oil 
1 large onion, diced (~2 cups)
1 (15 ounce) can organic black beans
1 (15 ounce) can organic garbanzo beans
1 (15 ounce) can organic pinto beans
1 (15 ounce) can organic red kidney beans
1 (15 ounce) can organic Great Northern beans
1 teaspoon dried cumin
1 teaspoon dried oregano
2 tablespoons ground chili powder
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1 (28 ounce) can organic crushed tomatoes
1 (10 ounce) can Rotel tomatoes (optional for added "heat")
1 (4 ounce) can diced green chilies (mild)
2 1/2 to 3 cups vegetable broth
cayenne pepper or fresh jalapeño to taste
salt to taste
3 non-GMO corn tortillas, thinly sliced
1/4 to 1/2 cup fresh cilantro

Heat olive oil in a 5-quart Dutch oven or large pot. Add the onion and sauté on medium-low heat until soft, stirring frequently, about 8 to 10 minutes. 

While the onion is cooking, drain and rinse all of the beans. Set aside.

After the onions have softened, stir in the cumin, oregano, chili powder, black pepper, and garlic powder and stir until the onions are well coated. 

Add the beans, crushed tomatoes, Rotel tomatoes (if using) diced green chilies, and the broth. If you use Rotel tomatoes, use 2 1/2 cups of broth. If not, use 3 cups of broth.

Taste for spice. The can of Rotel tomatoes will give it some kick already. But for more heat, add cayenne pepper to taste (start with 1/4 teaspoon and go from there). Or, add a finely diced jalapeño. You can also get a can of diced jalapeños and add it a teaspoon at a time until you get the right spice level. Not everyone will want it super spicy, so it's best to make it on the mild side and serve the chili with hot sauce or spicy salsa.

Salt to taste. I wait until now because when a dish is spicy, you may not need to add much salt. Also, depending on the beans and the broth you use, the chili may already have quite a bit of salt.

To thicken the chili, stir in the thinly sliced corn tortillas and simmer uncovered, stirring occasionally, until the tortillas are practically dissolved and the chili is the proper consistency.

Stir in the fresh cilantro and it's ready to serve!

Serve as is with a few slices of fresh jalapeño.

Or with crunched up corn chips, jalapeños, and sour cream.

It's delicious stirred into pasta topped with vegan pam.



Unknown said...

This meal looks so delicious! I would love to try it out one day! I am amazed that you used to make your own beans. That seems like it would be a little much for me. Luckily now you can get them canned.

Dr. Joanne L. Mumola Williams said...

Making beans from scratch is pretty easy in my Instant Pot electric pressure cooker. But I agree it would be a bit much to make 5 kinds of beans for this recipe! Thank goodness for organic, BPA-free canned beans!!